Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Walking Lunges

10 Banded Good Mornings

10 Scorpions

10 Glute Bridges

60 Seconds Speed Steps


Front Squat (Work Up To Heavy Triple or 3RM)

Today we are doing 1 1/4 Front Squats, with the intent of more time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top. Build to a 3RM over the course of 5-6 sets. Scale option: (3 Rep Front Squat, no quarter)


Batwings (Time)

600 Meter Run

30 Deadlifts (225, 155)

30 Lateral Burpees
This workout should be done at 90% effort, with the lateral burpees done at maximal effort. Deadlifts should be capable of being done in 3 sets or less. 9 minute time cap.


Metcon (No Measure)

3 Rounds

30 Banded Pull Throughs

60 Seconds Elbow Plank

Categories: wod

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